Anxiety affects many women in ways that feel physical, mental and difficult to interpret. It often builds during periods of hormonal fluctuation, increases when responsibilities rise and becomes more noticeable when life feels demanding. My own experience reflects this pattern. My anxiety increased every month in line with hormonal changes, became stronger during pregnancy and in the months after giving birth, and has remained more consistent during perimenopause. These changes were physiological responses linked to shifting hormone levels and the way the nervous system processes internal information.

Although anxiety is often described as worry or unease, the underlying mechanism is biological. The body responds to signals that it interprets as potential threat and uses the same survival pathways that once protected early humans from physical danger. This article explains how the fear response evolved, how it functions in the modern nervous system and why these circuits activate during situations that are not physically risky. It clarifies the difference between actual threat and perceived threat, explores the freeze response and shows how long-term activation contributes to ongoing anxiety. It also outlines how meditation and Tai Chi Qigong Shibashi support regulation by helping the nervous system return to balance. Understanding these processes provides a practical foundation for prevention and long-term support.

How the Fear System Works

The human nervous system contains a rapid protective mechanism that developed during early human evolution. Survival depended on the ability to detect danger quickly and respond immediately. Early humans lived in environments where threats were physical and required fast action. When the brain registered danger, the sympathetic nervous system prepared the body to run or to defend itself. Heart rate increased to supply the muscles. Breathing changed to deliver more oxygen. Muscle tone shifted to support sudden movement. These changes were essential for escaping physical danger or managing the demands of daily survival.

In those environments the response was brief because the danger either passed or was resolved through action. The body then returned to its usual state without effort.

This protective mechanism continues to operate in the same way today. The brain still monitors internal and external information and evaluates safety automatically. When something feels uncertain or overwhelming, the nervous system activates in the same way because it does not distinguish between a genuine threat and a modern stressor. The same neural pathways are used in both situations, which is why the physical sensations of anxiety match the reactions that once supported survival. The system is working as designed, but the environment has changed. Modern life rarely requires rapid physical action, yet the body prepares for it in the same way.

Modern life also presents situations that do not involve physical danger but still produce a strong internal response. Many people recognise a rise in tension when opening post, reading an email or answering an unexpected telephone call. These moments do not require movement or fast physical action, yet the nervous system can treat them as significant events. The body prepares for activity even though there is no benefit to this response. In contrast, a genuine threat such as moving out of the path of an oncoming vehicle requires immediate action, and the fear response is appropriate in that situation. The challenge today is that the nervous system responds to daily pressure using the same pathways it once used for danger, which explains why anxiety symptoms can feel strong even when the environment is safe.

The Reptilian Brain and the Freeze Response

The human brain includes older structures that developed long before higher reasoning. These structures are often called the reptilian brain because they manage automatic survival functions such as breathing, temperature regulation and instinctive responses. When the nervous system detects possible danger, these older structures activate before conscious thought has time to evaluate the situation.

Alongside the fight and flight responses, the body also has a freeze response. This response occurs when the brain decides that immediate movement will not increase safety. The nervous system reduces activity in the higher thinking centres and prioritises immobility. This shift can create a temporary feeling of being mentally blank or unable to respond.

This reaction is familiar to many women, and it has been a consistent part of my own anxiety pattern. When I am asked a direct question by a teacher, a supervisor or anyone in a position of authority, my thinking can stop instantly. The information I know well becomes temporarily inaccessible. The same thing can happen in everyday tasks. When asked for an email address at a checkout or during a basic interaction, the brain can switch into a protective mode that interrupts access to memory. The difficulty in responding is not a reflection of intelligence or confidence. It is a predictable freeze response triggered by pressure or uncertainty.

In modern life the freeze response can appear during non-threatening situations when the nervous system interprets pressure or uncertainty as requiring protection. The brain redirects resources away from complex thinking and towards basic survival functions. This explains why rational thought can feel temporarily inaccessible when anxiety is high. Once the nervous system registers safety, higher thinking returns automatically.

Actual Threat and Perceived Threat

Actual threat refers to situations in which physical safety is at risk. The body prepares quickly and effectively, and once the event has passed, the system returns to baseline. Heart rate reduces, muscle tone adjusts and digestion resumes its usual rhythm.

Perceived threat refers to situations that the brain interprets as requiring the same level of readiness even when no physical action is necessary. These situations include workload pressure, frequent notifications, family responsibilities, health concerns, sleep disruption and hormonal fluctuations. The nervous system responds as though danger is present even when the environment is safe. This reaction reflects the normal functioning of the body’s protective system.

When perceived threat continues for long periods, the body remains alert for longer than intended. This extended activation contributes to the physical and mental sensations associated with ongoing anxiety.

Why Long-Term Activation Challenges the Body

The sympathetic nervous system functions most effectively during short periods of activity. When it remains active for many hours or days, the physical adjustments require sustained energy and become increasingly demanding for the body to maintain. During this extended state, muscles stay prepared for movement even when no movement is required. Breathing shifts towards the upper chest, which can alter the body’s natural rhythm. Concentration becomes narrower as the nervous system continues to prioritise monitoring for potential threat. Digestion slows because energy is redirected elsewhere. Sleep becomes lighter and less restorative because the body remains prepared to respond.

These reactions demonstrate that the nervous system is carrying out its protective role over an extended period rather than returning to its usual baseline. When the body receives regular periods of recovery, the nervous system can reduce its activity and re-establish a more balanced and sustainable state.

Hormonal Influence on Sensitivity to Stress Signals

Many women notice changes in anxiety levels across the menstrual cycle or during perimenopause. Oestrogen and progesterone influence temperature regulation, sleep patterns, sensory processing and overall nervous system activity. During certain phases the body becomes more responsive to both internal and external signals. My own experience reflects this clearly. My anxiety increased predictably at certain points in the month, rose during pregnancy, lingered after birth and became more consistent during perimenopause. These changes occurred because hormone variations alter the way the nervous system interprets information. Understanding this pattern prevents misinterpretation and reduces confusion.

Meditation and the Benefits of Shibashi on the Mind

Many people believe that meditation requires a completely quiet mind, but this is a common misconception. Meditation does not involve shutting down thoughts or forcing the mind to be blank. It involves noticing thoughts as they arise and allowing them to move on without engaging with them. This process trains the brain to shift attention with control rather than being pulled into each thought automatically.

A clear point of focus is what makes this possible. The focus can be the breath, the sensation of a crystal held in the hands or the steady rhythm of meditation beads. These anchors give the mind something consistent to return to and make the practice more accessible, especially in the early stages when the mind feels active or the body feels uncomfortable.

Some people find seated meditation challenging, which is why movement-based practice can be helpful. Tai Chi Qigong Shibashi provides a practical way to develop the same skills through gentle, structured movement. The slow, repeated patterns offer a physical point of focus, and the coordinated breathing supports consistent attention. Each movement provides an opportunity to notice thoughts, redirect attention and remain present. This combination helps the nervous system transition away from prolonged alertness and towards a more balanced state.

Millions of people practise Tai Chi and Qigong worldwide for these reasons. Shibashi is accessible, structured and suitable for a wide range of abilities. It does not require equipment or high physical effort. Instead, it relies on controlled transitions, consistent pacing and coordinated breathing to support nervous system regulation over time.

Conclusion

The fear response is a normal part of human biology. It evolved to protect early humans from physical danger and continues to function in the same way today. The difficulty in modern life is that the nervous system reacts to pressure, uncertainty and daily demands using the same pathways it once used for danger. My own experience has shown how strongly this system responds during hormonal change, pregnancy, early parenthood and perimenopause. These shifts reflect biological changes in the way the nervous system processes internal and external information.

Understanding the difference between actual threat and perceived threat helps people interpret anxiety more clearly. The patterns that arise during anxiety reflect a protective system responding to internal cues. The freeze response, which has affected me during direct questions or moments of pressure, is part of the same mechanism. It appears when the nervous system interprets a situation as requiring protection and temporarily reduces access to higher thinking.

Consistent practice of breath awareness, meditation and structured movement helps the nervous system become more adaptable and less reactive to everyday demands. Tai Chi Qigong Shibashi supports this process by combining movement, breath and focused attention in a method that is accessible to many people. Over time these practices give the body reliable signals of safety and reduce the long-term impact of ongoing stress.

A preventative approach to anxiety develops through understanding, awareness and regular practice. When the nervous system identifies safety more easily, responses become clearer and more regulated. This forms the basis of long-term nervous system stability and supports a more balanced response to the pressures of modern life.

As Desmond Tutu Said, “We Are a Masterpiece in the Making.”

Recommended Books

Tutu, D. and Dalai Lama, (2016) The Book of Joy: Lasting Happiness in a Changing World. London: Hutchinson.
A reflective conversation on resilience, compassion and the human experience, offering steady insight into how people adapt and grow through challenge.

Sapolsky, R. (2017) Behave: The Biology of Humans at Our Best and Worst. London: Vintage.
A clear explanation of how the stress and fear response works in the body, written in straightforward, accessible language.

LeDoux, J. (2016) Anxious: Using the Brain to Understand and Treat Fear and Anxiety. New York: Penguin.
A practical overview of how the brain interprets threat and why anxiety feels physical as well as mental.

Jahnke, R. (2002) The Healing Promise of Qi. New York: McGraw-Hill.
An introduction to Qigong that explains how slow movement, breath and awareness support nervous system regulation.